How To Build A STRONGER Bench Press

[@waxwingvain]

Yess, I do this with squats

[@jirenthegray5721]

i might try this with squats, thanks 👍

[@hotsoss1095]

I did this, shit pants. Poop before the gym

[@mrsxber1916]

​​@@hotsoss1095 same, poop was watery, not a good experience

[@natty1]

​@HotSoss I usually wear my squat plug but if I forget it I have back up diapers 👍🙏💯💯

[@tobehonest116]

​@@natty1 this whole comment section is sketchy....so im having trouble deciding whether youre lying or not

[@TheMediumjack]

Yo my system’s not nervous

[@shwetankmishra]

Lmao

[@gymbroalert]

@@ilikeanimals5015instructions unclear, caught a first degree battery charge, as well as death.

[@jamesartaxetiv5477]

😂

[@Psalm144verse1]

Why so serious?

[@HCaulfield115]

Going to try this. My current goal is to rep 225 lbs 10X and currently I can only do 2 to 3

[@danielsan83]

I just hit 225x1 at 165 lb body weight. Going for 2 reps next week. Keep up the work king 👑

[@HCaulfield115]

@@danielsan83 I’m 168 and got back into working out again little over a year ago after not doing so for about 3 years. Could only do 135 lbs 3 times when I started and weighed almost 200 lbs 😳😳😳

[@danielsan83]

@@HCaulfield115 love to hear it. In august I was 200 lb and hit 225 for the first time. got depressed, lost a lot of weight and happy to be hitting 225 even after losing 30 lbs.

[@williamofhler5613]

I never used to do dead lifts but added it to my work out. Helped with my bench press because it gets my body used to heavier weights. Take it as slow as your body wants.

[@HCaulfield115]

@@williamofhler5613 I’ve only done dead lifts messing around but I’ll give it a try. Thanks for the advice

[@juvedoo99]

Explosive work is a MUST to increase the bench press. Louie Simmons had the right off the gate. For me, explosive close grip bench press has been probably my best assistance exercise. Followed by the Spoto press with a regular grip. Tricep and proper lat activation are the key!

[@PowerYuLiu]

Don’t forget about JM press if we are taking about Louise and Westside

[@juvedoo99]

@@PowerYuLiu I agree. I’m not a fan of the JM press but have seen the benefits for others. I prefer the spoto press over the JM press.

[@ronellredd1159]

@@juvedoo99pin presses are a great alternative as well

[@aborigine777]

It is my primary exercise. All my pushing is with a thumbs-length close-grip or knurl@smooth closer-grip.

[@gumps1986]

First tip is to press the bar as fast as possible. Second tip is to go extra slow. I know they are different situations, but it made me laugh.

[@donaldkasper8346]

Slow or pause reps is more time under tension builds strength. Then the actual lift set you want to do is quick but without wasting energy to slam it up.

[@autochton-7]

Mike Rashid does the first rep slow paused then just when it gets hard he busts out crazy 💪 reps 🏋 💯 🍌 🥑 🍉 🍫 ☕ 🍏 🍐

[@Micah-z9u]

It made me laugh to

[@cparksaffluent]

Go slow and fast. Got it.

[@aaaaaaaaaaaaahaaaaaaaaaaaaaa]

no no no, fast and slow duh

[@Messi-102]

@@aaaaaaaaaaaaahaaaaaaaaaaaaaaslow as you go down and fast as you explode up

[@SecoweGaming]

slow slow

[@taweasmr]

Fast fast! But slowly…

[@NicoBananAAA]

go slowly fast but also fastly slow

[@AnthonyBolognese710]

If you accelerate the weight, while the physical work is the same, the power increases substantially, and that’s what drives muscle development, which develops strength improvements. Power is strength expressed over a brief time.

[@NichoLad4]

I’ve always done this. Slow negatives so you can feel the tension on your muscles then a strong drive for power

[@robothug6688]

Dead benches in the power rack with the pins set 3 inches above you does wonders for the bench. Resting the weight each rep on the pins is the way to do them not doing a touch and go. Make sure to get tight and brace yourself before each rep and explode from that postition. This in my view is the most effective bench exercise you can do for building bench press power since it make you powerful at the bottom which provides momentum from the very beginning to push past any sticking points

[@jordanj9069]

Thanks so much, lads. Detailed advice like this gets me excited just to warm up!

[@aaronline5889]

The way I like to train is slow down, speed up

[@Justin-gv3lp]

There’s only 2 things I do slow. One of them is eating

[@riveralley]

​@@Justin-gv3lpwhat's the other?

[@gubber02]

@@riveralley 😏

[@kurtsudheim825]

From push ups, aligns with breathing

[@aaronline5889]

@@kurtsudheim825 wdym?

[@lukerthe1st57]

ROFP IS THE KEY!! I’ve started to get stronger on almost every move by emphasizing the eccentric less and more of the concentric quality.

[@karmacop217]

Huh, I already do this with my bench and squat, definitely can feel improvements in controlling the weight

[@coakeroutdoors7038]

The Floor of the House refers to the main Chamber in each House. Business that is taken on the floor of the House is dealt with in the Chamber as opposed to being debated in a committee room.

[@Kelvinllovejr]

I can't focus on anything but this dudes flip flops

[@victorgomez6330]

Everyone knows that you need big triceps, big back and big chest to bench press a lot of weight But not everyone talks about the nervous system factor. You could do tris extensions and rows all day but if you've never had 225lbs on your arms, doesn't matter how hard you trained the main movers it will feel heavy

[@malchir4036]

I completely disagree. I coached kids who did nothing but machine work until they were 18 because it was forbidden to use free weights until then(stupid rule, this was 15-20 years ago), and they clearly moved the bar with general ease. There is still a huge carry-over from assistance work, even with just machines/bodyweight exercises.

[@DantesInferno96]

@@malchir4036 You're talking about children who are experiencing growth spurt and are most likely skinny kids at that. Try the same with overweight and obese kids, see how slow their progress is. Then try the same with those in their mid to late 20s. They too have slow progress.

[@malchir4036]

@@DantesInferno96 One of the fat guys I trained with ended up competing at World Strongest Man so I completely disagree again.

[@CybertroninfiniteOfficial]

Remember guys, shock the muscles

[@RedJerk5]

Good ol’ Arnie

[@Heinrich.Himmler]

"Recent Study" *Westside Barbell* - 👁️👄👁️

[@outlaw_80]

Ha!! Yes Louie Simmons Westside Barbell had this figured out over 30 years ago..

[@drinkinouttacups2665]

Wenning was there 20 years ago

[@MajorTendonitis]

I tried this one time , and never had such bad tendonitis in my life . Had to take a year off and still fighting it over a decade later

[@keagenmccartha7412]

"the best way to do it is to go very fast!! Also, we found it beneficial to go slow!!" great logic... so in other words just do whatever

[@boopypoots2538]

My bench is my best I’m so glad I found a lot of these tips when I first started

[@masonturner2124]

I also do a 1-2 second pause at my sticking points during my warmup to own the ROM. For me, this is at my mid range.

[@moneymanrahim7772]

Finally a short that said something i didnt know. Well actually I've heard both before but the reminder was needed.

[@RaedVS]

*The Duality of Man*

[@humblerxcks]

Thanks went from 185 to 210 for my monthly max training

[@EricofPhilly]

The downside is that you can easily lose your upper back position fully accelerating light weights.

[@Cin9999]

Easy fix - dont use light weights

[@ivoryas1696]

@@Cin9999 You mean after warm-up, or period?

[@Cin9999]

@@ivoryas1696 XD

[@Cin9999]

@@ivoryas1696 jeeesus my guy it was joke

[@ivoryas1696]

@@Cin9999 -K-

[@saycheese2162]

thanks so much for sharing your knowledge so clearly, and easy to follow

[@sefa9535]

I saw this video weeks ago and it worked tremendously. Thanks man 🙌

[@proc5315]

also definitely DEFINITELY wear sliders

[@Chevsilverado]

My strength went up overall very quickly when I started doing more explosive concentrics. Still controlled, but with a good positive pull/push with the intent to move the weight rather than slowly lift it for hypertrophy.

[@rajathpr0606]

Pushing or pulling fast builds explosive strength. Hence you'll be able to progress weights in every exercise

[@BigManJayTee]

My goal is 405 this year. I’m gonna try this out

[@CybertroninfiniteOfficial]

That's my dl goal for this year 😩

[@BigManJayTee]

@@CybertroninfiniteOfficial And you have it in you. Keep going

[@ze_nofit]

My goal for Jan 24 Road to 405lb Bench. I am documenting my journey. Got useful tips.

[@BigManJayTee]

@@ze_nofit I do not have useful tips. My bench is at a standstill

[@ham5483]

Hey me too! Good luck!

[@cmdrfunk]

The last thing I want to do is move the bar as fast as possible during my warmups because I'm not warmed up yet.

[@Ethos1231]

Matt Wenning is a legend of the powerlifting world.

[@JackieJea]

I usually do like 1-2 sets of back exercises like seated cable rows, cable lat pull down, dumbbell rolls or whatever helps me a lot before I go to do bench press.

[@darken3150]

Watched a Ton of your stuff and use it. One thing I struggle with currently is joint pain. (I'm 45yr M) Been lifting a year and increased my bench by alot (at 295 now at 170bw) but my progress is slowing due to both elbows hurting at lockout and wrists hurting a bit after lifting heavy for reps. I've been taking more time to warm up in hopes it helps but its really annoying.

[@coryjayeu]

This was my downfall yesterday when trying to reach a PR. Held onto the weight at the top too long and then brought it down and got stuck 😭😭 was trying to hit 220 so we tapped out at 215 🤦🏾‍♂️

[@Jesustillidie]

This comment was 5 months ago, you at 405 yet??

[@lukeyamashiro8212]

The CNS is so important!

[@sullentamp9140]

Thought it said how to bench a building at first, drew me right in 😂

[@willy3169]

I went from 115kg to 140kg in 3 months by finding my 3 rep max and then doing 95% of that for 5 sets of 3 reps. Idk if it’s optimal or if it’s actually good but it worked for me

[@willy3169]

@@prince0.k 5-8 reps 4 sets

[@patootie3529]

it's still good because pecs are mostly fast twitch fiber so they respond to low reps like many muscles on the body (and this is why "always 8-12" is the biggest bullshit ever) but u can add accessory movements after that too. personally I do 4 sets of bench and 2 sets of incline and maybe a set of flies or some shit like that. I would do 5 or less reps on the flat bench but incline and other stuff I go 8-12 to hit the rest of the fibers and get extra volume in

[@willy3169]

@@patootie3529 I pretty much do the same but I can’t rlly do incline because my shoulder and wrists are fucked

[@DantesInferno96]

@@patootie3529 Agreed. 8-12 on compounds but especially bench press is extremely ridiculous. If you wanna make progress in bench you have to lower the reps and increase the weight signifcantly. At present I do a 5 rep max for 5 sets on push days. Helps a lot. I don't know who keeps coming up with 8-12 for bench. The people who make these programs are stupid.

[@darwonboyful]

Great advice thank you

[@anthonymagmerc1279]

why do powerlifters not work on explosiveness if theres a huge benifit?

[@Willy72070]

There isn’t actually as much benefit to speed work on the advanced or even intermediate level

[@JonasWechsler]

Some do. The cube method is a semi popular routine that has explosive/speed work

[@Willy72070]

@@JonasWechsler Some claim it works, a lot of top powerlifters never use it, it’s really personal preference

[@tarunpratap017]

The Conjugate method is pretty big on the Speed work.

[@MultiMarvelGeek]

I don't have a power rack or anything so I've been needing to do cleans just to get the barbell up to my shoulders for both overhead presses and back squats. Doing cleans has unexpectedly helped with all of my lifts.

[@KTB11]

When are we getting the full video with Wenning?

[@sgtslaughter54]

One of the main training idioms of powerlifting I've always heard is to lift light weights like they're heavy and heavy weights like they're light. That may be a new study, but it certainly isn't the first time speed benching has been studied.

[@probertisking3744]

Just buy Louis Simmons book of methods and teach that for strength gains. It’s foolproof and is based around a dynamic(speed) workouts and max effort workouts. It’s the closest thing to a proven mathematical equation for strength gains there is

[@tobeyyeager5913]

I do this with my girl all the time 💀 definitely

[@frankmurphy5]

Force your nervous system to comply

[@lunaretic3]

I’m only benching 295 at 175 lb BW, 3 plates seems impossible for me at this weight. I’ll try this out

[@patootie3529]

nah you definitely got the weight. Jeff nippard weighs less and he benches 315 for reps. the trentwins when they were still natty at 18 @180 lb were repping 315 as well a couple of times

[@richborn6700]

​@@patootie3529 the twins are also like 5'5. Lil guys always have great numbers when the range of motion isn't even half what others go through

[@rapsnack9329]

I'm 5'8 -150 . Now I'm benching one 45 plate each side. Is not as easy as I was expecting. I can do 5 to 6 reps max for 4 sets. Idk I feel like I'm not there yet and I'm really looking to improve

[@DSP990]

Are the slides mandatory?

[@ItsBIGREZ]

We did this off-season training for football.

[@morgankuphal3417]

Thanks!

[@SebasL10]

Dear lord this is fr fr fr helpful ngl bruh im stupid ngl why I never thought of this…

[@koelan]

nigga you ain’t stupid why you’d be stupid for not knowing you this??

[@slowedmood7440]

how did it work out ?

[@SebasL10]

@@slowedmood7440idk but I see a lot of big dudes in the gym do this exact motion that does heavy lifting.

[@outlaw_80]

So saying "recent study" is funny because Louie Simmons has been knowing this for years.. Westside Barbell often imitated Never duplicated...😁😁

[@drinkinouttacups2665]

47- forever

[@jonathanm8850]

Go fast, but go slow and go slow. Ying with yang and yang ☯️

[@davidwagner9644]

There might not be any scientific evidence to support what I am writing but I was taught this young kid. On the eccentric phase of the bench press lower for a 3 count. When you reach 2 inches above your chest stop and pause in the air. So isometric. Then, on the concentric phase you explode out of the isometric pause. I was told you stress your nervous system this way.

[@karmacop217]

I do a 10 sec eccentric I feel a stronger contraction and stretch

[@braxtonlyons2551]

Pause reps >>>>

[@strongestnattyever-videos2247]

*I AM THE KING.*

[@bavarian995]

Are there any studies on a slow concentric for warm-ups? I get the idea but the snappier and faster the warm-ups feel, the stronger i tend to be, and that also includes intention. Thats just my experience but whenever i slack on warm-ups, everything feels heavier

[@sterlingjones4108]

Go explosive concentric 🔥

[@PiotrthePhrog]

why he be wearing slippers tho

[@marcostorres7175]

Barley hit 195 for 1 at 180lbs. It’s hard to get it up. Can’t wait until I hit 225 and then some.

[@johnr5252]

No back arch. I always put my feet on the bench. Keeps my back flat.

[@phoenixodin]

Nice ty for the tip

[@ur-inannak9565]

Thanks bro

[@kokujin5446]

Yeah I thought it was fast up and slow down.

[@LBNMKRS]

Speed bench. Recent studies bruh😂

[@jimmyjones4588]

So when I was in high school to warm up I'd lay down grab the bar and throw it up and catch it about five or six times.

[@sirfailalotful]

I will do this immediately.

[@zalibecquerel3463]

Appropriate footwear in the gym also helps.

[@HughMongousPC]

Step 1: Go fast Step 2: Go slow umm sure...

[@benjaminwelkens8118]

Be faster and be slower.. got it

[@thelosttomato4020]

Faster during working set, slower during warmup

[@benjaminwelkens8118]

@@thelosttomato4020 i was kidding, but you actually did clarify for me so thanks

[@user-03-gsa3]

Wow! Beach press tip nice

[@a.brucemcdonald9038]

If you want to build bench presses at the level shown by squat university you’ll need to add a decent amount of pharmaceutical enhancement as well.

[@doomgronthewitcher6514]

*Louie Simmons has entered the chat*

[@jdmboi22]

started doing this with bench 2 weeks ago and my bench went up by 15lbs

[@airsoftmtbandhunting1307]

I made this bet with a kid in 9th that I could bench what he benches bye the end of my eight grade I bench 145 and I have to beet 180 bye the end of the year.

[@airsoftmtbandhunting1307]

I made it I'm at 195z

[@goncalotome1791]

My corrent bench is 4000 kgs Squat is 6000kgs Deadlift is 7000kgs My goals are : Bench : 5000kgs Squat : 8000kgs Deadlift: 9000kgs

[@walker308]

Thanks bro i'm going to smash this

[@grandthruadversity]

Ballistic training in old school language.

[@Shortkingjrr]

Gonna hit 150kg soon then;)

[@santiagozuluaga4474]

when i bench press moving the bar a fast as posible i feel pain in my elbow as i snap the bar on the top, i kinda feel like i overstend my elbow.

[@alomarybarra5390]

Old school methods

[@LcLheat]

His grip is close on the bar

[@-tendinitis]

Post the study I bet these were newdies or chosen types to get specific results on the tests That won’t work with people who have been lifting for awhile

[@vignesswarahari5752]

Iam weighing 198 lbs ,but iam not able to go beyond 110 lbs weight(including the rod),how to improve guys. There are guys weight lesser than me but can easily cross 200 lbs weight.iam pretty sure iam not weak but why iam unable to push the bench press.

[@SM-qn7sr]

Because your muscles and strength are undeveloped. Give it a couple more months you may be able to bench your bodyweight

[@briannguyen6552]

Does he mean go fast during your working sets or warm up sets?

[@jakekotek]

Go as fast as possible on the way up. Next step go super slowly on the way down and on the way up. My reaction: which one 😭😭😭

[@princeicio]

How heavy should I go with explosive bench press? Percentage?

[@franciscodominguez1110]

People think this heavy benchers are natural there are limits in this game

[@boom-bm1kl]

So first is to explode every time and the second is to go slow 👌

[@EUPERMAN]

Been struggle with bench press i only do 185 lbs 6 times for few month nothing increase

[@CM-ky5go]

Does this apply for basically all lifts then, not just bench??

[@THIBS3393]

I have trouble with going faster up.

[@tonylewis7419]

Also keeping your feet up on bench or in the air crossing your feet and keeping your back flat and ass down will help 😂

[@michaelguffick8869]

Is the speed helpful cuz it makes more fast twitch muscle fibres so ideal for max strength ?

[@neilnarcisse2867]

Same thing with dumbbells?

[@3Q2HFNILQHF]

Max bar speed all the time.

[@isaacclarke6235]

1:THROW THAT SHIT UP 2:slooow down

[@SwollSigma]

I just wanna bench 405

[@graveddiemusic8696]

What % of pr?